Menopause Weight Loss Plan

Menopause brings with it a new set of challenges for women, not the least of which is weight gain. There are strategies premenopausal and postmenopausal women can take to prevent additional pounds from building up in the middle years as well as to shed any additional weight that has already accumulated.

Weight Loss Challenges

• Losing weight can be a challenge for anyone at anytime, but for menopausal and postmenopausal women, it can be especially difficult and frustrating. As women enter their 40s and 50s, they may begin to notice that it's not nearly as easy to shed a couple of pounds by the weekend to fit into those pants.

  The fat, ugly truth is most women gain anywhere from 10 to 20 pounds in excess weight during and especially after menopause. It seems that estrogen is the major culprit in menopausal weight gain.

  It's easier to gain weight during middle age and harder to lose it. But it is possible to keep weight gain to a minimum by increasing physical activity and committing to a healthy eating plan.

Health Factors

• Vanity certainly plays a role in a woman's desire to maintain something resembling her premenopausal figure. But there are health factors to consider as the pounds increase. Carrying around excess weights makes you more vulnerable to high cholesterol and high blood pressure. That means you are more likely to suffer from heart disease and stroke. Women who are 20 pounds overweight are 20 percent more likely to be diagnosed with breast cancer than their thinner counterparts.

Eating Right

• The first course of action to take when creating a healthy menopausal diet is to eliminate as much sugar intake as possible. You will want to replace it with plenty of fruits and vegetables. You can minimize water retention by minimizing you caffeine and alcohol intake. If you feel your weight gain is out of control, talk with your doctor. He or she may want to check your hormone levels and blood sugars.

Slow and Steady

• Menopausal weight loss will require patience, as it will most likely take time. Resist the urge to go on a crash diet because it will only cause more harm than good. When you starve yourself, your metabolism gets the message to slow down. That will only mean more weight gain down the road. Don't lose more pounds than you really need to because low weight can increase the chances of osteoporosis.

Increase Physical Activity

• Physical activity is more important than ever for postmenopausal women. Regular aerobic activity can help shed excess pounds and prevent weight gain. A minimum of 30 minutes of exercise per day such as brisk walking, biking or swimming is recommended.